Side Stitches: How PT experts can help you treat and avoid them

Have you ever been running, biking or swimming and felt a sudden pain in your side, just below your ribs? If so, you’ve experienced what is known as exercise-related transient abdominal pain. This condition is more commonly known as a side stitch. A side stitch can happen to anyone during exercise, no matter your age or your level of athletic skill. According to a study published in Sports Medicine in 2015, over 70% of runners reported having experienced exercise-related transient abdominal pain in the previous year.

Worrying about pain can prevent you from participating in activities that help to keep you healthy and fit. Thankfully, experts in physical therapy have a few tips that can help you avoid it and get back to the healthy activities that you enjoy.

How do you get rid of side stitches?

Physical therapists are experts on how to keep the human body healthy and fit during movement. Here are a few ways that physical therapists suggest to treat the pain from side stitches while exercising.

• Change your breathing — Taking a big, deep breath will push your diaphragm down. This often helps to dull the pain from a side stitch. Hold a deep breath for several seconds before breathing out.

• Stretch the affected area — Stretching will help to loosen the muscles in the area where you feel pain. For example, if you feel pain in your right side, raise your right arm over your head and slowly lean toward your left side. This will help stretch the muscles in your side.

• Apply gentle pressure — Gently pressing your fingers into the side of your stomach area often helps to relieve the pain from a side stitch. Repeat this action as needed.

• Slow down — It is best to slow down to a walk if you are still feeling pain. Resume more vigorous activity only after the pain has subsided.

What can I do to prevent abdominal pain while exercising?

Although experts are still unsure of the exact causes of side stitches, most of them agree that keeping your body physically fit is one of the best ways to prevent them. After all, you don’t need to be a pro athlete to reap the benefits of overall health and wellness. Some of the best ways to achieve this are:

• Strengthen your core — Building your core strength, which includes your diaphragm and abdominal muscles, is a good way to prevent yourself from getting a side stitch. Yoga, planks, side planks and other exercises are a good way to strengthen your core.

• Maintain good posture — Maintaining good form and posture while running will help to prevent injury. A physical therapist can help you to determine whether your walking or running gait might be contributing to your sudden pains.

• Increase intensity gradually — If you have not exercised much before, or you want to increase the intensity of your exercise, it’s best to do this slowly and gradually. Your body may respond painfully to a sudden increase in the intensity of your workout.

• Seek pain treatment — If you are experiencing chronic pain that prevents you from exercising properly, seek help from a licensed physical therapy specialist. Pain while exercising can negatively affect your posture and performance, which can lead to side stitches and other sports-related injuries.

Where can I turn for physical therapy in my area?

The experienced team at Advent Physical Therapy is ready to help you with your exercise-related transient abdominal pain and other sports-related injuries. Our many convenient clinics in the West Michigan area can get you started with a free screening to help us determine the cause of your pain.

Contact our team today for more information or to schedule an initial appointment.